the perfect metabolism plan Restore Your Energy and Reach Your Ideal Weight 21 DAYS TO VIBRANT HEALTH Sara Vance

Size: px
Start display at page:

Download "the perfect metabolism plan Restore Your Energy and Reach Your Ideal Weight 21 DAYS TO VIBRANT HEALTH Sara Vance"

Transcription

1 the perfect metabolism plan Restore Your Energy and Reach Your Ideal Weight 21 DAYS TO VIBRANT HEALTH Sara Vance

2 The Perfect Metabolism Plan Restore Your Energy and Reach Your Ideal Weight Sara Vance

3 This edition first published in 2015 by Conari Press Red Wheel/Weiser, llc With offices at: 665 Third Street, Suite 400 San Francisco, CA Copyright 2015 by Sara Vance All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from Red Wheel/Weiser, llc. Reviewers may quote brief passages. ISBN: Library of Congress Cataloging-in-Publication Data Vance, Sara. The perfect metabolism plan : the 10 keys to unlock your ideal weight and virant health without dieting/sara Vance. pages cm Summary: Vance offers 10 proven keys for fixing or resetting your metabolism: 1. Break Up with Sugar 2. Fix Your Fats (eat healthy fats) 3. Heal Your Gut (probiotics) 4. Identify Food Intolerances (foods that make you foggy, fatigued, sick, and fat) 5. Lose the Toxins (in household products, body care products, etc.) 6. Put Out the Fire (beware acidic foods and other foods that cause inflammation) 7. Stop the Madness (stress) 8. Ditch the Convenience Foods (even the so-called healthy ones) 9. Hydrate! 10. Exercise Smarter (Not Harder) Provided by publisher. ISBN (paperback) 1. Weight loss. 2. Metabolism. 3. Health. I. Title. RM222.2.V dc Cover design by Jim Warner Author photograph of author Amy Casson Photography Interior by Maureen Forys, Happenstance Type-O-Rama Typeset in Warnock Pro and Optima Printed in the United States of America EBM

4 An Important Note The information contained in this book should not be construed as medical advice nor is it intended to diagnose or treat symptoms, diseases, or individuals. If you have a known or suspected health condition or are under a doctor s care, please consult with a qualified health care professional before beginning this program or implementing any of the suggestions. If you are taking prescription medication or have an existing condition, please check with your doctor/pharmacist before taking any of the mentioned herbs, teas, or supplements to ensure there are no possible interactions or contraindications. Persons taking prescription medications should not stop without consulting with their doctor. The information in this book is presented to help guide you to your ideal health and serve as a supplement to, not a replacement for, medical advice. The Perfect Metabolism Plan readers assume all risks, whether or not such risks were created or exacerbated by the information contained in this book. This program is not designed for children, pregnant or lactating women, or persons with serious medical conditions. And finally, great care has been taken to provide accurate and sound information. If any errors are found, please contact info@perfect metabolism.com. For additional resources and recipes, visit metabolism.com. Any supplemental information or corrections will also be posted there. xiii

5 1 Break Up with Sugar Stop Burning Sugar and Start Burning Fat Some of the largest companies are now using brain scans to study how we react neurologically to certain foods, especially to sugar. They ve discovered that the brain lights up for sugar the same way it does for cocaine. Michael Moss, Sugar, Salt, Fat: How the Food Giants Hooked Us Ahhhh sugar. Sweet, sweet sugar. Sugar tastes good and makes us happy. We reward and comfort ourselves with sweets. Sugar is always there to lift us up when we are down. Sugar shows up for us at every celebration from our first birthday on. So why would I be asking you to give it up? It s no accident that the first Perfect Metabolism Key is Break Up with Sugar. It is simply not possible to reach optimal health and metabolism if your blood sugar is not under control. Sugar gives us a rush of energy, but each rush is followed by a crash. So naturally, we will reach for more sugar to boost our energy and make us happy again. I call this cycle the sugar roller coaster. Being on this ride for too long can wreak havoc on our metabolism and immune system. Sugar s Dark Side I always knew sugar wasn t a health food. But I used to think that it was just empty calories not great, but not exactly too bad. Boy was I wrong! The truth is that sugar has a very serious dark side. As our intake of sugar has steadily increased in the past several decades, so have the rates of obesity and many related diseases. This is not a coincidence! Chronically elevated blood sugar is linked to an increased risk of many actually most major diseases. 3

6 In the short term, diets high in sugar and processed carbohydrates can result in increased hunger/cravings, lowered immunity, mood swings, low energy, acne, and even our looking older. But in the long term, poorly controlled blood sugar is associated with many health issues including an increased risk of heart disease, diabetes, stroke, cancer, liver disease, hormone imbalances, Alzheimer s disease, and more. A study published in JAMA in 2014 linked sugar consumption to an increased risk of death, in both normal and overweight individuals. Those whose diet was 25 percent added sugars had more than double the risk of dying from a coronary event. Nope, it s certainly not all sweet when it comes to sugar. We Need to Get Out of Sugar-Burning Mode Here s the thing: When we say we want to lose weight, what we really mean is that we want to lose fat. In order to do that, we need to get the body out of sugar-burning mode and into fat-burning mode. That can only happen if we stop delivering a continual supply of sugar. Sugar (glucose) supplies immediate energy to our cells. Our metabolism can also convert fat to fuel, but as long as we are supplying it with sugar and simple ( fast ) carbs, that will be the primary fuel. When our body is stuck in sugar-burning mode, we are storing more fat than we are burning. Signs that you could be a sugar burner : Ό Being overweight, especially around the belly/midsection Ό A need to eat frequently, or you will suffer from low blood sugar do you get hangry (angry when you are hungry)? Ό Mood swings, anxiety, depression Ό Need for caffeine, carbs, and sugar to get you through the day Ό Elevated blood glucose or insulin levels, insulin resistance, or diabetes Ό Sugar/carb cravings Ό Sagging or wrinkled skin not aging as gracefully as you d like Ό Elevated liver enzymes (can be an indicator of fatty liver disease) Ό Elevated triglycerides and other heart disease risks 4 The Perfect Metabolism Plan

7 The thing about being in sugar-burning mode is that it turns your metabolism into a stubborn toddler. No matter what (stomp, stomp), it is going to burn sugar! So if there is no sugar available, it might resort to converting protein or breaking down muscle to convert into sugar (one sign that this might be happening is having thin legs and a big belly). In order to get the metabolism working again, we need to retrain the body to use fat as fuel. This means that we need to significantly cut back on sugar and simple carbs. The trouble is most people have no idea that they are getting too much sugar and fast carbs. I Don t Eat Much Sugar I hear this all the time. Despite the fact that sugar consumption has skyrocketed, most people grossly underestimate the amount they consume each day for four main reasons: 1. They are unaware just how much sugar is hidden in the foods they eat and how it all adds up each day. 2. They don t know how much sugar is too much. 3. They are consuming too many high glycemic foods (many of which can even be low sugar or healthy whole grain foods). 4. They are consuming artificial sweeteners, which are as bad as (or worse than) actual sugar for our metabolism. Let s take a closer look at our sugar sources Hidden Sugars Because sugar is added to so many foods, we often have no idea how much we are really eating and how quickly it adds up. Food manufacturers are smart; they know people love sugar, so if they want people to buy their product, they just need to make it sweet, right? In fact, the sweeter the food, the better it sells. The more packaged and processed foods you eat, the more added sugar in your diet. According to Dr. Mark Hyman, author of The Blood Sugar Solution, There are 600,000 processed food items in our environment, and 80% of them contain added sugar. Break Up with Sugar 5

8 Even people who reach for seemingly healthy options are often getting a lot more added sugar than they realize because even foods touted as healthy can have loads of sugar. Some common sources of hidden sugars: Ό whole grain cereals and breads Ό bars (breakfast, fiber, and protein) Ό fruit juices and drinks Ό sweetened iced teas and other bottled drinks Ό yogurts Ό muffins Ό coffee drinks (venti mocha latte anyone?) Ό condiments Ό salad dressings Ό marinades Ό sauces Ό instant oatmeals Ό wine, beer, and other alcoholic beverages It s easy to spot most of the sugar on a food label. If an ingredient ends in -ose (as in sucrose or glucose), it is a form of sugar. But there are other sneaky names that sugar can be hiding behind (some natural and others not so much). Here are some of them: agave, agave nectar, barley malt, beet sugar, brown rice syrup, brown sugar, cane juice, cane juice solids, cane juice crystals, coconut palm sugar, confectioner s sugar, corn sugar, corn syrup, corn syrup solids, caramel, carob syrup, date sugar, dehydrated cane juice, dextrin, dextran, dextrose, diatase, diatastic malt, fructose, fruit juice, fruit juice concentrate, dehydrated fruit juice, fruit juice crystals, glucose, golden syrup, high fructose corn syrup, honey, malt syrup, maltodextrin, maple syrup, palm sugar, palm syrup, powdered sugar, refiner s syrup, sorghum syrup, sucrose, turbinado. Look for another option if: Ό Sugar (in any form) is one of the first two ingredients. 6 The Perfect Metabolism Plan

9 Ό There are several different types of sugar used (this is often an attempt to disguise sugar). Ό High fructose corn syrup is used. 2. Exactly How Much Sugar Is Too Much? A century ago Americans consumed about forty-five grams of sugar over a five-day period (roughly the amount in one can of soda). Today, we consume about 576 grams of sugar every five days (about equal to seventeen cans of soda)! That adds up to over 130 pounds of sugar a year! Teenage boys are getting the most over 500 calories of sugar a day. Even if we track how much sugar we are really eating every day, we still might not know how much is too much. Recommended guidelines do exist, but they are not widely disseminated. Because of the powerful link between sugar and heart disease, not surprisingly, the American Heart Association (AHA) recommends limiting added sugars to no more than about 6 7 percent of total calories each day. (Added sugars are those put in during processing of foods, such as sugar-sweetened cereals, or supplements we make at serving, such as the sugar you stir into a cup of tea.) This means that on average, women should have no more than six teaspoons (twenty-four grams) of added sugars a day. Men should get no more than nine teaspoons (thirty-six grams) on average daily. Given that one twelve-ounce soda or bottled coffee drink generally has about ten teaspoons, holding this line may not be so easy. Figure out how much sugar you are getting each day. Do the math to determine the sugar content of foods: 4 grams of sugar = 1 teaspoon of sugar. Just divide the grams by four to get the number of teaspoons per serving. A product that has twelve grams of sugar per serving, will have three teaspoons of sugar per serving. As we know, sugar is lurking in so many foods, even healthy options. Ό one fruit-on-the-bottom yogurt: 26 grams (6 tsp) some of which are naturally occurring Ό instant apple cinnamon oatmeal cup: 20 grams (5 tsp) See how easy it is to shatter the recommended limits for sugar before the clock strikes noon even when we are making healthy choices? Grab a bottled iced coffee and you surpass another day s limit: 46 grams (11 tsp)! Break Up with Sugar 7

10 It can be eye-opening to add up all the added sugar you get in a day s time make sure to count everything candies, dressings, sauces, and more. 3. High Glycemic Foods Are Pretzels Worse Than a Candy Bar? Here is the kicker: sugar isn t the whole story. Foods don t need to be sweet to spike our blood sugar. In fact, many of the foods that send our blood sugar soaring the highest are actually low-sugar foods. You might be thinking, Wait, how could a low-sugar food affect my blood sugar? To understand that, let s take a look at the glycemic index. The Glycemic Index What Is It? Our bodies convert the foods that we eat into usable energy for our cells. All carbohydrates (whether in the form of a candy bar, a piece of toast, a handful of pretzels, or one of those 100-calorie snack packs) get converted to sugar, a usable energy form for the body. The glycemic index is the measure for how fast and how much a carbohydrate gets converted to sugar. Foods are given a number between 1 and 100 (or higher in some cases). The lower a food is on the glycemic index, the more gradually it increases blood sugar and/or to a lower level. The higher the glycemic number, the faster and/or higher that food will spike the blood sugar: Ό High glycemic: 70 and above Ό Medium glycemic: Ό Low glycemic: Under 55 When we eat a lot of high glycemic foods, our blood sugar spikes higher and faster. Doing this all day long is a recipe for a metabolism meltdown, which raises our risk for many diseases. Research out of Harvard has demonstrated that eating more low glycemic foods can lower the risks for obesity and related conditions like coronary heart disease and diabetes. A sampling of foods and their glycemic indexes, according to Harvard Health Publications Ό Gatorade 78 Ό Colas 63 8 The Perfect Metabolism Plan

11 Ό Milk 32 Ό Ice cream 57 Ό Yogurt, fruit 36 Ό Corn flakes 93 Ό Frosted Flakes 55 Ό Oatmeal 55 Ό Instant oatmeal 83 Ό Baked russet potato 111 Ό Doughnut 76 Ό Pretzels 83 Ό Snickers candy bar 51 Ό Table sugar 64 Ό Maltose 105 Ό Honey 62 Ό Fructose 22 Ό Apple 39 Ό Grapes 46 Ό Raisins 64 Ό Watermelon 72 Ό French bread, baguette 95 Ό White bagel 72 Ό Whole wheat bread 71 (average) Not All Sugars Are Processed the Same One of the reasons that colas are below 70 on the glycemic index has to do with the fact that most sodas contain high fructose corn syrup which is made up of both fructose and glucose. Fructose is processed differently than glucose and most other sugars. Because fructose does not require insulin to get into the cells, it is lower on the glycemic index and was originally thought to be a healthier option. But it is primarily processed in the liver, and research is linking excess fructose consumption Break Up with Sugar 9

12 to elevated triglycerides and even nonalcoholic fatty liver disease. The majority of excess fructose consumed generally comes from drinking sodas sweetened with high fructose corn syrup. Are Pretzels Worse than a Candy Bar? You might have noticed that pretzels (as well as baked potatoes, wheat bread, and corn flakes) are quite high on the glycemic index, despite being low-sugar foods. How could a low-sugar food like pretzels spike our blood sugar higher than a doughnut or a cola? White potatoes and foods made from flours and enriched processed grains like crackers, breads, and pretzels are converted very quickly into sugar when they enter our bloodstream. That is how they spike our blood sugar levels, cause insulin to be released, and as a result, make our appetite increase. Let s take a closer look. Ahhhh pretzels. I used to think pretzels were the perfect snack: they only had one gram of sugar, so that meant they are healthy, right? I munched on them every afternoon. I needed them; rather, I was addicted to them. I can even remember stopping to buy them when I traveled out of town. But now I know pretzels were one of my sugars, because they were spiking my blood sugar to eighty-three every time I ate them. I call simple carbs like pretzels appetite stimulants because they don t satisfy. They make you hungrier and cause you to crave more sugar and carbs. It s no wonder I used to go through several bags of them every week. In order to get your blood sugar under control, you should be conscious of the glycemic index of foods. Foods with a higher glycemic index are sometimes referred to as fast carbs, because they spike your blood sugar faster and higher. Focusing on slow or low glycemic carbs is critical to keeping blood sugar on an even keel. Refer to the above list, and find more details at But What about Healthy Whole Wheat? In stores and restaurants these days, we are seeing healthier whole wheat versions of so many things breads, cookies, pastas, pizza crusts, rolls, cereals, etc. We may not like the taste and texture as much, but we choose these options because we are trying to be healthier! And the whole wheat version has fiber and whole grains, so it is better for us, right? Well, fiber generally does keep our blood sugar lower. That is one reason why 10 The Perfect Metabolism Plan

13 eating a whole apple is better for us than drinking apple juice. But there are several reasons why whole wheat may not be as healthy as we thought. One reason is that even whole wheat bread is a high glycemic food. In fact, wheat bread spikes our blood sugar higher than some candy bars. Many breads labeled whole wheat are really made with highly processed enriched wheat flour, which doesn t exactly resemble a whole grain anymore. They often contain high fructose corn syrup or multiple types of sugar. Many contain a significant amount of added gluten and even chemical-based dough conditioners. Here is the ingredient list for a popular brand of hamburger buns labeled whole wheat and heart healthy on the front: whole wheat flour, water, wheat gluten, high fructose corn syrup, yeast. Contains 2% or less of each of the following: soybean oil, salt, brown sugar, distilled vinegar, calcium sulfate, dough conditioners (may contain one or more of the following: mono- and diglycerides, ethoxylated mono- and diglycerides, sodium stearoyl lactylate, calcium peroxide, datem, ascorbic acid, azodicarbonamide, enzymes), calcium propionate (preservative), yeast nutrients (monocalcium phosphate, calcium sulfate, ammonium sulfate), corn starch, guar gum, natural flavors, vitamin D3, soy lecithin, milk, soy flour, sesame seeds. The main ingredient in this bun is flour, not whole grains. The third ingredient is gluten. The fourth ingredient is high fructose corn syrup. It also contains brown sugar. Many commercial breads like this one contain a chemical called azodicarbonamide. This whole wheat bun is hardly a health food; in fact, it is hardly food at all in my opinion! Many of the above ingredients look more like a science experiment than a food! It is not just the processed whole wheat breads that are causing us trouble. There are several other things about whole wheat that are messing with our metabolism. In the chapter about food intolerances, we will take a closer look at how whole wheat could be wreaking some serious havoc on your metabolism and weight. For now, let s move on to the fourth reason we are getting too much sugar Artificial Sweeteners They seem like the perfect solution, right? You get to keep the sweetness without the calories. Unfortunately, artificial sweeteners are not that Break Up with Sugar 11

14 innocent, nor are they good for our waistline. Approximately 200 times sweeter than sugar, chemical sweeteners like aspartame and sucralose can confuse our hunger hormones and stimulate our appetite. Several studies on both rats and humans found that those who consumed artificial sweeteners weighed more than those who did not. Artificial sweeteners may also increase the risk of developing diabetes and metabolic syndrome (a group of risk factors associated with heart disease). Drinking diet sodas was found to be associated with a 44 percent increased risk of heart disease. So in order to boost our metabolism and break free from sugar, we also need to avoid foods and drinks that contain artificial sweeteners. But that may be easier said than done, right? A lot of Americans are hooked on diet sodas. There was a time when I didn t think a day could go by without my diet sodas. But it is possible to give them up, I promise. And since I dropped them, I have realized they were giving me a wide range of other negative symptoms ranging from headaches to dizziness. Artificial sweeteners are considered excitotoxic, which means they can overstimulate and damage nerve cells, leading to a negative impact on the brain, nervous system, and other organs. Read the books Sweet Deception, Sweet Poison or Excitotoxins: The Taste that Kills if you want to learn more about the damaging effects of excitoxins (like aspartame and MSG) on the brain and nervous system. Here are some nice alternatives to diet drinks: Ό Ό Ό Ό Ό Ό Sparkling water with a squeeze of lime or lemon Fancy water adding slices of cucumber, lemon, lime, ginger, mint leaves, or apple slices with a cinnamon stick to your fresh filtered water Unsweetened iced tea with lemon Kombucha tea (a fizzy fermented tea with natural probiotics and B vitamins) one of my personal favorites! Herbal tea with a teaspoon of coconut oil (nips sugar cravings in the bud) Bragg Lemonade (see recipes) 12 The Perfect Metabolism Plan

15 The Role of Hormones in Metabolism When our hormones are not working well, neither is our metabolism. It s kind of like the game Telephone we played in elementary school. Everyone sits in a circle, and the first person whispers something to the next person, that person does the same, and so on, until the message gets back to the one who first said it. Along the way, the message often gets mixed up. The original statement might have been I want peas, meat, and potatoes. But by the end it could be I want to please meet in the toes. It might sound vaguely similar to the original message, yet the real meaning is totally lost! This is what can happen with our hormones: the messages get sent out, but they are not delivered or received correctly. Throughout this book, I will be highlighting some of the major hormones that affect our appetite, blood sugar management, blood pressure, and more. Let s take a closer look at the primary hormone that regulates our blood sugar in our first hormone highlight. Hormone Highlight: Insulin ΌΌ Insulin: A hormone produced by the pancreas in response to elevated blood sugar. Insulin s job is to get the sugar out of the blood and deliver it to cells to be used for energy. Insulin has another important job to instruct the body to store excess sugars. Some can be stored in the liver as glycogen, but the vast majority gets stored as adipose tissue or fat. Ό Ό Insulin resistance: When blood sugar is repeatedly spiked, after a while our body can become resistant to insulin. One analogy would be this situation: Let s say there are 150 people (sugar) in a movie theater with five exits (insulin receptors). The fire alarm goes off. If everything is working well, the movie goers have five exits to use to move to safety, and the building can be evacuated in a timely manner (glucose is delivered efficiently to insulin receptors/cells). But what if three of the exits were stuck shut? Some people would be running around testing doors to find one that works, others would be lined up at the two working doors waiting to leave (glucose Break Up with Sugar 13

16 is hanging around looking for a receptor because some of the insulin receptors are no longer responding; blood sugar stays elevated longer). When more moviegoers are stuck inside, more firefighters are sent in to try to get people out of the movie theater (the pancreas keeps releasing more insulin to try to lower the glucose levels). Because the exits don t work, the firefighters find a place to put folks where they can be kept safe (similar to how the body stores the glucose in the fat cells). The favorite places to store fat are in the midsection and around the organs which is the most dangerous place for it to be. How do you know if you have insulin resistance? There are often no obvious symptoms, but these can be a clue: Ό Weight gain around the midsection Ό Low energy Ό Difficulty losing weight Ό Dark patches on neck, armpits, and other areas ( acanthosis nigricans) in advanced cases Ό Chronically elevated blood sugar Two tests that can help identify insulin problems are the A1C and a fasting glucose test. Fasting blood glucose numbers consistently near 100 are troubling and could mean insulin resistance. Between 100 and 125 is classified as prediabetes; over 125 is diabetes. But even safe levels of blood sugar (85 mg/dl) are associated with chronic inflammation, insulin resistance, and an increased risk of disease. Ideal fasting glucose levels are between 70 and 85 mg/dl. The A1C measures glycation, which shows the average blood sugar over a longer period, and should ideally be under 5.5. An A1C of 5.7 to 6.4 indicates prediabetes, and results above 6.5 are indicative of diabetes according to the National Diabetes Information Clearinghouse (NDIC). Studies published in the British Journal of Cancer have also linked elevated A1C results to increased risk for cancer and dementia. Your doctor might also want to order a glucose tolerance test. 14 The Perfect Metabolism Plan

17 What Is Your Sugar? Sugar is not just the white stuff. It s the wine in the evening, sweets after dinner, pretzels in the afternoon, diet sodas, candies, cereal bars, sweet dressings on your salad, crackers. I m sure you know which ones are yours. Like many people, my love affair with sugar began early. Throughout my life, my sugar has shifted with my activities. Some of my fondest childhood memories were about sweets grandma s fudge at Christmas, baking cookies with my sister, trips to the ice cream parlor in the summer, candy and soda at the movies. Later, my sugar was diet sodas, pretzels, a couple of glasses of wine at night, after-dinner sweets, and more. Even though my sugar changed as I got older, the addiction carried over. I cannot overemphasize this: if you want to heal your metabolism, breaking up with sugar is critical. Most people with chronically elevated blood sugar have no idea that they have it. Unless your blood sugar is frequently above 100 mg/dl, your doctor probably won t even mention it. According to the Center for Disease Control, one-third of the population is prediabetic, but those numbers are likely underestimated. So now is the time to get real with yourself about which sugars you go to and wean yourself off them. One way to do this is to follow the Perfect Metabolism Rule of Three. The Perfect Metabolism Rule of Three Stabilizing the blood sugar is critical for a healthy metabolism, and for disease prevention. To get out of the sugar-burning mode and into fat-burning mode, I recommend following a Rule of Three for choosing what to eat: include at least one or more of the following three things each time you eat to keep your blood sugar stable, hunger hormones in balance, and energy higher. Get more than one of the following, and you will stay satisfied longer and keep your blood sugar more stable: 1. Protein. Choose high-quality organic, free-range animal as well as plant-based proteins (nuts, seeds, hemp, chia, quinoa). 2. Fiber. Primarily reach for those found in vegetables, seeds, lowsugar whole fruits, nongluten whole grains, etc. Fiber helps to Break Up with Sugar 15

18 lower the glycemic response, especially soluble fiber such as that found in chia seeds. 3. Fat. Pick healthy fat sources like avocados, coconut, and butter processed from cows that graze on grass. This is becoming easier to find as more consumers are demanding it and as more growers are raising their cattle strictly on the food they were meant to eat). This one is really critical. I can almost guarantee that if you have issues with blood sugar, you are not getting enough of the right fats. Stay tuned, chapter two is dedicated to fats. Reset Your Sweet Tooth Eating a lot of super sweet foods over time makes our taste buds less sensitive to sweets. So we need more and more to satisfy our sweet tooth. This is why taking a vacation from foods that have a lot of added sugars is a good way to reset our sweet tooth and insulin sensitivity. The longer you go without sweets, the less you will crave super sweet foods, and the better your body will get at dealing with them. You might even begin to find some really sweet foods almost repulsive! I used to love a good caramel sundae; now the idea of eating ice cream drenched in sauce is not appealing to me in the least! Any Good Alternatives? You will notice that some of the recipes in the Perfect Metabolism Plan include small amounts of natural sweeteners like stevia, raw honey, or coconut palm sugar/nectar. That is because I am a realist and a foodie. I want food to taste good, and I also want you to stick with this and enjoy it. I have found that some recipes and foods need just a hint of sweetness to make them more palatable and enjoyable. But it is important to resist the urge to sweeten foods to what your taste buds are used to; otherwise, you will not reset your sweet tooth. Note: not everyone loves stevia, because it has a slightly bitter aftertaste. One thing that I do is combine a little bit of stevia with another caloric sweetener like coconut palm nectar or raw honey in a recipe. I find that they can balance each other out: stevia reduces the caloric impact, and the natural sweetener reduces the bitterness. Some people also believe that stevia can have an effect similar to artificial sweeteners, 16 The Perfect Metabolism Plan

19 confusing the hunger regulatory systems. So using a blend of sweeteners can avoid that issue as well. What about Fruits? Sugar occurs naturally in some foods (such as fruit, milk). Because whole fruits also contain fiber, vitamins, minerals, and antioxidants along with the naturally occurring sugars, eating whole, fresh fruit is certainly different from eating candy. In healthy, active individuals, the sugars in whole fruit are generally not concerning. But for those with insulin resistance, high triglycerides, fatty liver, high uric acid levels, or diabetes, eating a lot of higher glycemic fruits can cause blood sugar issues too. So if you want to lose weight on this program, plan to temporarily limit your fruit consumption to no more than one to two small servings (¼ ½ cup) of lower-sugar fruits such as berries per day. But if it comes down to choosing between a piece of whole fruit or candy, always go with the whole fresh fruit because it comes paired with fiber, vitamins, and minerals! Fruit juice, on the other hand, lacks the fiber, and so it will spike the blood sugar higher and faster. Also most prepared juice is pasteurized, which destroys many of the nutrients anyway. So skip the fruit juice. If you do choose a fresh-pressed juice, make sure it is primarily vegetable juice and have it with some chia seeds or a handful of nuts, which will level out the blood sugar and help with the absorption of fat-soluble vitamins. Dried fruit is also something to be cautious about. A concentrated source of natural sugars, dried fruits can create blood sugar surges and stimulate cravings, and many also contain sulfites. Sugar and Yeast Overgrowth People who have very powerful cravings for sugar, carbs, and alcohol or who feel sick when they try to give them up might have something called candida yeast overgrowth. Everyone has some candida yeast in their digestive tract, and as long as there is a healthy balance of good bacteria, the candida yeast should not give us health problems. But if the yeasts are allowed to grow out of control, that is when the candida can wreak havoc on our Break Up with Sugar 17

20 health. Often a course of antibiotics can be the start of the problem. Antibiotics kill bacteria the good along with the bad. If we wipe out all the bacteria, that can set the stage for the yeast to take over. Yeasts love sugar. So a diet high in sugars essentially feeds the yeast. A course or two of antibiotics and a diet high in sugar can lead to yeast overgrowth. Symptoms include headaches (mild to mind-blowing), constipation, food intolerances, bladder or vaginal infections, muscle and joint aches, toenail fungus, sinus pain and stuffiness, fatigue, foggy brain just to name a few. Those suspecting candida need to be very strict about removing all sugars and simple carbs, alcohol, vinegar, corn, and fruit from their diet and will want to make sure to take a high-quality probiotic designed to repopulate the gut with healthy bacteria. Note: If initially you feel worse taking a probiotic, it could be some die-off of the yeasts. If you suspect that you have candida, consider finding a qualified health practitioner to diagnose this and any other issues (such as parasites, or a buildup of heavy metals) and support you to recover. Mindful Tip #2: Move beyond Instant Gratification to Mindful Eating I am not going to lie to you trying to give up sugar can be really difficult. Sugar is addictive. You might need to hit the mental override button to get through the first few days. Do you find that if you sit down in front of a plate of cookies, all of a sudden you have eaten half of them? Maybe it is the chips and dip or the ice cream. Or maybe you go for pretzels and diet sodas like I did. We start with a bite, but we keep going back for more and have soon polished off a pint or a dozen. It is easy to do, because these foods don t satisfy, rather they stimulate our appetite. 18 The Perfect Metabolism Plan

21 When we eat mindlessly, we find ourselves out of control around foods, and then we are left to deal with feelings of guilt. So instead it is time to... FLIP IT! Instead of eating mindlessly and then ruminating about it for hours afterward... Think first, then eat. Before you get something to eat, pause and ask yourself: 1. First and foremost, am I really hungry? Or am I: Ο bored? Ο sad? Ο tired? Ο angry? Ο thirsty? 2. If you are really hungry, look at what is in front of you and consider this: Ο Will this help to create my Perfect Metabolism or take away from it? Ο Is this something that will make my body and mind feel and function at its best ten minutes, thirty minutes, two hours after I eat it? Ο Is this something that I really want? This is called mindful eating. Think beyond the instant gratification of how that food tastes, and be conscious about how that food will make you feel. If you do end up snacking on something that is not ideal connect back in. How did this make me feel and function? That can help you to be more mindful next time. A Little Added Support As you begin to incorporate more fiber, protein, and healthy fats (especially chia seeds and coconut oil) into your diet (see chapter two), you should naturally start to see your cravings diminish. But some people Break Up with Sugar 19

22 find that they need a little bit of extra support initially. Below are some key foods, herbs, and supplements you might find helpful (always check with your doctor first if you are taking medication or have an existing condition): 1. Coconut oil. Known to help in controlling blood sugar and improving the secretion of insulin, coconut oil also aids effective utilization of blood glucose. See chapter two for more about how to use coconut oil to support a healthy metabolism. 2. Chia seeds. When properly hydrated, chia seeds fill us up, slow the absorption of sugar into the bloodstream, and help to keep blood sugar level. Read more about this amazing super seed in chapter two. 3. Probiotics. Eating a lot of sugar is like sending out an invitation to yeasts and bacteria (the bad guys ) to come to a party in our gut. An overabundance of yeasts can cause sugar cravings and affect our digestion, our weight, our immune system, and so much more. We need to boost the good guys to level the playing field. Adding a prebiotic fiber can also help to get the probiotics to colonize the gut. Learn more about probiotics in chapter three. Take a high-quality probiotic each evening before bedtime, ideally with at least 20 billion live active cultures. See the sidebar about yeast overgrowth, and read more in chapter three. 4. Omega-3 fish oils. Shown to lower inflammation, turn on fat-burning hormones, improve insulin sensitivity, and support mood, a daily high-quality purified fish oil with approximately 500 mg of DHA and 500 mg of EPA is beneficial. 5. L-glutamine. Those with powerful sugar and alcohol cravings might benefit from taking the amino acid L-glutamine. According to Julia Ross in The Diet Cure, the recommended dose for sugar cravings is generally 500 milligrams (mg) three to four times daily between meals. For really strong cravings, she says you can open a capsule directly onto the tongue. It also supports repair of the gut wall lining, boosts the immune system, and more. L-glutamine can be constipating in some stop taking it if you have this reaction. 20 The Perfect Metabolism Plan

23 6. Cinnamon. Studies show that half a teaspoon of cinnamon can improve insulin sensitivity, help regulate blood sugar levels, and reduce cravings. It also has been shown to improve triglycerides and cholesterol levels. I like to add some to my morning smoothies, chia pudding, etc. Note: I recommend getting the Ceylon type, or true cinnamon. Cassia, the more common kind of cinnamon, contains higher levels of coumarin, which could be toxic to the liver in high amounts. Ceylon cinnamon is a little harder to find, but it is worth it. 7. Magnesium. Important for activating the fat-burning hormone adiponectin, magnesium is also known to support healthy blood sugar regulation. Raw cacao, leafy greens, nuts, and seeds are all good food sources. Magnesium needs can vary depending on individual activity levels, stress levels, and alcohol consumption. The RDA is mg daily, but many will benefit from higher levels. The best forms are citrate, malate, glycinate, or orotate (not oxide, which is poorly absorbed). Cut back if you get loose stools. 8. Chromium picolinate. The human body only needs a small amount of chromium, which is why it is measured in micrograms, not milligrams. Studies show that chromium might be useful for supporting a healthy insulin response and carbohydrate metabolism. A therapeutic dose is generally between 250 and 500 micrograms (mcg), taken once or twice a day. But even doses of mcg total per day have been shown to have favorable effects on blood sugar regulation. 9. B complex vitamins. Very important for detoxification, cellular energy, sleep, neurotransmitters, the metabolism of sugars, and the production of hormones, B vitamins are depleted under stress and high sugar consumption. In addition to getting quality animal proteins, you might want to take a high quality B complex to keep energy levels up, support detox pathways and the sleep cycle, and boost the metabolism. Some people might benefit from getting a B complex shot; most integrative doctors offer this service (make sure they use the active methyl form of B12). Break Up with Sugar 21

24 The Bottom Line It is not easy to give up something as addictive and pervasive as sugar. But I promise you it is possible with the right tools and information, even if you have tried and failed in the past. Making this change will not only boost your metabolism and improve your energy, mood, immunity, overall health; it will also reduce your risk of most major diseases. Keeping blood sugar level is critical to maintaining a healthy weight and metabolism. Remember the Rule of Three when choosing what foods to eat. Get some fat (healthy kind), fiber, and/or protein (high quality) at each meal or snack. This book shares several tips and tricks along the way to help you. In chapter two, you will learn all about helpful healthy fats, critical to getting rid of sugar. In part two, you will be led through a gentle food elimination diet and cleanse, supported by recipes for successfully removing sugar from your life... for good! I will also share my personal sugar roller-coaster past and guide you to write your Sugar Breakup Letter. Stay tuned The Perfect Metabolism Plan

Ideas to consider when designing your own rules:

Ideas to consider when designing your own rules: Ideas to consider when designing your own rules: Things to consider when creating rules about what you will eat: 1. What are you going to or willing to eat? 1. Ingredients in the foods what ingredients

More information

THE STORY ON SUGAR A N A R A L L I D I N A, M P H, R D. ALI 261: The Story on Sugar

THE STORY ON SUGAR A N A R A L L I D I N A, M P H, R D. ALI 261: The Story on Sugar THE STORY ON SUGAR A N A R A L L I D I N A, M P H, R D 1 ALI 261: The Story on Sugar OBJECTIVES Explain the need for sugar in our bodies The difference between fructose and glucose Explain the health effects

More information

Cheat Sheet: Guidelines for Healthy Eating

Cheat Sheet: Guidelines for Healthy Eating Cheat Sheet: Guidelines for Healthy Eating While some people need a bit more support making dietary changes, others need just a quick outline like this one. The basic tenets of eating well are this: Intake

More information

TOP TEN NUTRITION TIPS

TOP TEN NUTRITION TIPS TOP TEN NUTRITION TIPS www.thefitnessexperts.co.uk Medical Disclaimer The material provided within this book is for information purposes only and in no way supersedes any prior advice given by a medical

More information

Nutrition Wars: Choosing Better Carbohydrates

Nutrition Wars: Choosing Better Carbohydrates Nutrition Wars: Choosing Better Carbohydrates What are carbohydrates? There are 2 main types of carbohydrates: Simple carbohydrates include sugars found naturally in fruit, some vegetables, milk and milk

More information

S U G A R ; A B I T E S I Z E G U I D E

S U G A R ; A B I T E S I Z E G U I D E S U G A R ; A B I T E S I Z E G U I D E The World Health Organization recommends we have a maximum of six teaspoons per day for women and nine teaspoons per day for men. The average Australian has 28 teaspoons

More information

Presented by Cheryl A Major, CNWC

Presented by Cheryl A Major, CNWC HOW TO REDUCE SUGAR WITHOUT LOSING YOUR MIND Presented by Cheryl A Major, CNWC How To Reduce Sugar Without Losing Your Mind If you are struggling with weight gain, difficulty losing weight, lack of energy,

More information

ALL RIGHTS RESERVED MEDICAL DISCLAIMER

ALL RIGHTS RESERVED MEDICAL DISCLAIMER ALL RIGHTS RESERVED Unless otherwise indicated, all materials on these pages are copyrighted by HYMS. All rights reserved. No part of these pages or inserts, either text or images, may be used for any

More information

Sugar and Your Quality of Life Healing your relationship with sugar

Sugar and Your Quality of Life Healing your relationship with sugar Sugar and Your Quality of Life Healing your relationship with sugar Certified Holistic Health Coaches Donna Reese AADP & Louise Kulig AADP What we will cover tonight: Some Background about Sugar What is

More information

during the cleanse BAD FATS... margarine, vegetable oil, partially hydrogenated oil, shortening, cooking spray, corn oil, canola oil, peanut oil

during the cleanse BAD FATS... margarine, vegetable oil, partially hydrogenated oil, shortening, cooking spray, corn oil, canola oil, peanut oil WITHDRAWAL GUIDE It s time to break up with the emotional crutches and artificial energy. Tap into your true energy! Foods and drinks with additives, stimulants and refined ingredients will drag your body

More information

How to Fight Diabetes and Win. Meal. Planning NUTURNA. Advance Diabetic Support

How to Fight Diabetes and Win. Meal. Planning NUTURNA. Advance Diabetic Support How to Fight Diabetes and Win Meal Planning NUTURNA TM Advance Diabetic Support Meal Planning Well-balanced and portion-controlled meals are vital to the control of blood sugar levels and management of

More information

Hockey Nutrition Tips

Hockey Nutrition Tips Hockey Nutrition Tips 6 Classes of Nutrients Essential for Top Performance 1. Carbohydrates 2. Fat 3. Protein 4. Vitamins 5. Minerals 6. Water Carbohydrates: are a source of energy that can be either simple

More information

Track 1: Lifestyle The Great Sugar Scandal

Track 1: Lifestyle The Great Sugar Scandal Track 1: Lifestyle The Great Sugar Scandal PowerPoint Notes Slide 1 Slide 2 Are carbohydrates good or bad, or both? In this session we are going to take a careful look at carbohydrates they have gotten

More information

FLAWLESS TRAINING Your guide to sugar and eczema

FLAWLESS TRAINING Your guide to sugar and eczema FLAWLESS TRAINING Your guide to sugar and eczema FLAWLESS TRAINING: SUGAR AND ECZEMA The USDA reports that the average American consumes a STAGGERING 2.5 pounds (over a kilo) of sugar a week: about 22

More information

Sugar Food Facts Answer Sheet

Sugar Food Facts Answer Sheet Sugar Food Facts Answer Sheet 1. B 1. On average, how many teaspoons of sugar do Americans eat each day? a) 12 teaspoons (about 1/4 cup) b) 22 teaspoons (about 1/2 cup) c) 32 teaspoons (about 3/4 cup)

More information

GUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE

GUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE GUIDE TO HEALTHY SHOPPING WITH DIABETES Please note: Product selection may vary between Costco Wholesale locations DIVIDE YOUR CART. MAKE HEALTHIER FOOD CHOICES. Apply MyPlate principles to your cart.

More information

Here are the biggest offenders of 'healthy foods' that aren't so healthy.

Here are the biggest offenders of 'healthy foods' that aren't so healthy. Marketing and the Illusion of Healthy Foods Healthy foods are the latest craze of consumers. It seems like we re reaching for any label that says low-fat, fat-free, no trans fat, gluten-free, all-natural,

More information

The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating!

The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating! The 15 Most Dangerous Healthy Foods You ve Been Tricked Into Eating! Diet and exercise are two keys to a healthy lifestyle. However, the foods you eat may play a much larger role in your health than you

More information

Power Hour (Nutrition 101) User Guide

Power Hour (Nutrition 101) User Guide Power Hour (Nutrition 101) User Guide Time: 60 minutes with client (One Time Consult) Your goals with client: ü Determine their baseline and strategic behavior modification strategies need to be put into

More information

10 Steps to Detox From Sugar

10 Steps to Detox From Sugar 10 Steps to Detox From Sugar Have you ever had a sneaky suspicion that you would feel a lot better and probably lose quite a bit of weight if you could just quit eating so much sugar? Do you feel frustrated

More information

No Meat Athlete: The No Meat Athlete Guide to Eating Before Your Workout

No Meat Athlete: The No Meat Athlete Guide to Eating Before Your Workout No Meat Athlete: The No Meat Athlete Guide to Eating Before Your Workout Copyright 2016 No Meat Athlete LLC Disclaimer: The information in this document is for educational purposes only. It is not intended

More information

Added Sugars: Coming Soon to a Food Label Near You

Added Sugars: Coming Soon to a Food Label Near You Added Sugars: Coming Soon to a Food Label Near You Nick Rose, MS, CN Nutrition Educator - PCC Markets www.nickdigsfood.com Learning Objectives: 1. Explain the updates coming to the Nutrition Facts Panel,

More information

HEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous

HEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous HEALTH TIPS FOR THE MONTH OF OCTOBER 2017 HEALTHY EATING IS IN YOUR MIND Continuous 8. Add calcium for strong bones Calcium is one of the key nutrients that your body needs in order to stay strong and

More information

Stop THAT and Start THIS: Terry s Tips for a Healthier New Year!

Stop THAT and Start THIS: Terry s Tips for a Healthier New Year! Stop THAT and Start THIS: Terry s Tips for a Healthier New Year! Stop Toxic Foods - Start Eating Healthy in the New Year! In one year, the Average American consumes: Almost 200 lbs of sugar, including

More information

10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50

10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 10-Day Menopause Flat Belly QuickStart Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 DISCLAIMER The information presented in this work is by no way intended

More information

The studies are also probing into the association of diets high in sugar and fats to this most common diabetes.

The studies are also probing into the association of diets high in sugar and fats to this most common diabetes. MEDICAL researchers announced on March 15, 2012 that they discovered a troubling link between higher consumption of white rice and Type 2 diabetes mellitus, which is of epidemic proportion in Asia and

More information

Lesson 1 Carbohydrates, Fats & Proteins pages

Lesson 1 Carbohydrates, Fats & Proteins pages Lesson 1 Carbohydrates, Fats & Proteins pages 190-201 What are the 3 classes of nutrients that supply your body with energy and how does the body obtain the energy from foods? Describe the roles that carbohydrates,

More information

Eating Healthy on the Run

Eating Healthy on the Run Eating Healthy on the Run Do you feel like you run a marathon most days? Your daily race begins as soon as your feet hit the floor in the morning and as your day continues you begin to pick up speed around

More information

Over the next 28 days, commit to making your health a priority. Follow the plan and you will see the results you are looking for!

Over the next 28 days, commit to making your health a priority. Follow the plan and you will see the results you are looking for! Kick Off Packet! Written by: Nicole Aucoin MS, RD Owner, Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Over the next 28 days, commit to making your

More information

Student Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check

Student Book. Grains: 5 10 ounces a day (at least half whole grains) Self-Check ETR Associates Middle School I read and followed directions. My work is neat and complete. This is my best work. HealthSmart Actions Lesson at a Glance Student Book The HealthSmart Actions student book

More information

Medical Disclaimer. THE 80/20 FAT LOSS PROGRAM 2

Medical Disclaimer. THE 80/20 FAT LOSS PROGRAM   2 Medical Disclaimer The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing

More information

So let s talk about the 3 main causes of brain fog and what you can do about them.

So let s talk about the 3 main causes of brain fog and what you can do about them. Foods to End Your Brain Fog & Forgetfulness How often do you find yourself forgetting names or facts that are on the tip of your tongue? Or do you ever walk into a room and forget why you came in there?

More information

Nutrition Tips to Manage Your Diabetes

Nutrition Tips to Manage Your Diabetes PATIENT EDUCATION patienteducation.osumc.edu As part of your diabetes treatment plan, it is important to eat healthy, stay active and maintain a healthy body weight. This can help keep your blood sugar

More information

https://dailyhealthpost.com/foods-to-avoid-with-diabetes/

https://dailyhealthpost.com/foods-to-avoid-with-diabetes/ Diabetes in the United States is growing at an alarming rate, affecting more than 29 million Americans, based on current estimates (1). That s around 10 percent of the whole country. While medication helps,

More information

HEALTHY EATING. What you need to know for a long and healthy life. March National Nutrition Month

HEALTHY EATING. What you need to know for a long and healthy life. March National Nutrition Month HEALTHY EATING What you need to know for a long and healthy life March National Nutrition Month 890246 This presentation is for informational purposes only. Material within this presentation should not

More information

YOU ARE WHAT YOU EAT. 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh?

YOU ARE WHAT YOU EAT. 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh? YOU ARE WHAT YOU EAT 1. Do you shop for food less frequently than every four days? 2. Do you eat more packaged (frozen or canned) fruits & vegetables than fresh? 3. Do you eat more cooked vegetables than

More information

Elementary Program Unit 5.3

Elementary Program Unit 5.3 Elementary Program Unit 5.3 Lesson: Knowledge is Power Goals: Students will be able to identify the number of grams or milligrams of fat, sugar, fiber, and sodium in one serving by reading the nutrition

More information

Defining Real Food BY EMILY ZWILLING

Defining Real Food BY EMILY ZWILLING Defining Real Food BY EMILY ZWILLING Macronutrients Macronutrients are substances needed for growth, metabolism, and for body functions. The main function of macronutrients is to provide energy, counted

More information

Diet Isn t Working? Your Slow Metabolism May Be to Blame

Diet Isn t Working? Your Slow Metabolism May Be to Blame Diet Isn t Working? Your Slow Metabolism May Be to Blame Do you ever feel like you re doing everything right eating nutritious foods, exercising regularly but you re still not losing weight? Or worse,

More information

Carbohydrates and Weight Loss

Carbohydrates and Weight Loss Carbohydrates and Weight Loss A Macronutrient Our Body Uses for Energy Provides energy for the body to function properly by every cell in the body, even the brain. Carbohydrate: Calories of Macronutrients:

More information

A common sense approach to taking control of your diet

A common sense approach to taking control of your diet Welcome Wellness Warriors! Carbohydrate Counting: A common sense approach to taking control of your diet Today we will discuss The different food groups and how they affect blood sugar Which foods increase

More information

COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS

COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS TABLE OF CONTENTS 4 5 11 21 Welcome Part 1: Why Detox? Part 2: Why Superfood

More information

How to Read a Food Label

How to Read a Food Label How to Read a Food Label One of the most important things you can do for your own nutrition is to know what you re eating. In recent years, food labels have become much more user friendly, and you really

More information

Nicole Dennison, CLC, CHC Certified Life Coach Certified Holistic Health Coach. The 7 Solutions To Controlling Cravings

Nicole Dennison, CLC, CHC Certified Life Coach Certified Holistic Health Coach. The 7 Solutions To Controlling Cravings Nicole Dennison, CLC, CHC Certified Life Coach Certified Holistic Health Coach The 7 Solutions To Controlling Cravings There are 3 main challenges that most people face when they try to lose weight, give

More information

fitclub Leader Cards Sanford Health Rev. 8/16

fitclub Leader Cards Sanford Health Rev. 8/16 fitclub Leader Cards Spinach fit tip: Make half of your plate fruits and vegetables. Leader Prompt: Spinach is a healthy food for you; it has antioxidants to keep you from getting sick. Fish fit tip: Choose

More information

30 Days to Healthy Living And Beyond. Those who think they have no time for healthy living will sooner or later have to find time for illness

30 Days to Healthy Living And Beyond. Those who think they have no time for healthy living will sooner or later have to find time for illness 30 Days to Healthy Living And Beyond Those who think they have no time for healthy living will sooner or later have to find time for illness ARBONNE The Power of Plants Natural Healing Your body is created

More information

eat well, live well: EATING WELL FOR YOUR HEALTH

eat well, live well: EATING WELL FOR YOUR HEALTH eat well, live well: EATING WELL FOR YOUR HEALTH It may seem like information on diet changes daily, BUT THERE IS ACTUALLY A LOT WE KNOW ABOUT HOW TO EAT WELL. Eating well can help you improve your overall

More information

Hidden Sugar Foods to Avoid & Healthier Alternatives

Hidden Sugar Foods to Avoid & Healthier Alternatives Hidden Sugar Foods to Avoid & Healthier Alternatives Dr. Axe on Facebook Today, the average adult living in the U.S. consumes about 22 teaspoons of added sugars every single day, including from hidden

More information

Boxed Macaroni and Cheese

Boxed Macaroni and Cheese Nutrition Lab Boxed Macaroni and Cheese Wild Rice Wild Rice Nutrition Info: Serving 2 ounces (1 cup), Servings per box 3, Calories 200, Calories from Fat 5, Total Fat 1%, Saturated Fat 0%, Trans Fat

More information

TRUTH: On average, Canadians consume 11% of energy from added sugars, and consumption has been declining

TRUTH: On average, Canadians consume 11% of energy from added sugars, and consumption has been declining Uncover the truth about sugar: consumption Myth: Canadians are eating more and more sugar TRUTH: On average, Canadians consume 11% of energy from added sugars, and consumption has been declining Three

More information

ABLE TO READ THE LABEL?

ABLE TO READ THE LABEL? ARE ABLE TO READ THE LABEL? A Consumer s Guide to Navigating Food Labels Food and Drug Safety Program Consumer and Environmental Health Services Phone: 609-826-4935 Fax: 609-826-4990 http://nj.gov/health/eoh/foodweb/

More information

GUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE

GUIDE TO HEALTHY SHOPPING WITH DIABETES FOR MORE INFORMATION, VISIT CDIABETES.COM: THE COSTCO DIABETES WEBSITE GUIDE TO HEALTHY SHOPPING WITH DIABETES Please note: Product selection may vary between Costco Wholesale locations DIVIDE YOUR CART. MAKE HEALTHIER FOOD CHOICES. Apply MyPlate principles to your cart.

More information

A Quick Lesson in Sugars! Monosaccharides. Simple Sugars. Within the body, ALL are converted to glucose! Carbohydrate Digestion SITE ENZYMES END PROD

A Quick Lesson in Sugars! Monosaccharides. Simple Sugars. Within the body, ALL are converted to glucose! Carbohydrate Digestion SITE ENZYMES END PROD Sugars & Grains Presented by Fred Hardinge, DrPH, RD Associate Health Directo General Conference of SDA Monosaccharides Simple Sugars Glucose (Dextrose) Fructose Galactose Within the body, ALL are converted

More information

Tips for Hydrating To Perform at Your Best!

Tips for Hydrating To Perform at Your Best! Tips for Hydrating To Perform at Your Best! 1.) Drink Plenty of Water! Be sure to drink plenty of water to stay hydrated and to allow your body to perform at its best. Instead of soda or sugary drinks-

More information

FOUNDATIONS OF HEALTH

FOUNDATIONS OF HEALTH FOUNDATIONS OF HEALTH AMY RAIMONDI, MLIS, NTP A Nutritional Therapy Practitioner is not trained to provide medical diagnosis or treatment of any medical or pathological condition, illness, injury or disease.

More information

New Food Label Pages Diabetes Self-Management Program Leader s Manual

New Food Label Pages Diabetes Self-Management Program Leader s Manual New Food Label Pages The FDA has released a new food label, so we have adjusted Session 4 and provided a handout of the new label. Participants use the handout instead of looking at the label in the book

More information

The Lunch Box. Learning From Labels

The Lunch Box. Learning From Labels Learning From Labels Handout B The Lunch Box Food labels can help you choose healthy foods for your child s lunch. Today s food labels provide information about ingredients and nutrient content. Read the

More information

History of the. Food Guide Systems

History of the. Food Guide Systems History of the Food Guide Systems 1940 A guide to good eating, the basic 7 Focus on nutritional adequacy, specific servings from each food group 1956-1970 Food For Fitness: Daily Food Guide Basic 4 1979

More information

Healthy Habits For Weight Management

Healthy Habits For Weight Management Www.SageMinder.com Sage Life Technologies Healthy Habits For Weight Management Healthy Weight Management: Good Habits For Weight Management: Select With Highest Nutritional Value Fill Up on Vegetables

More information

CUT OUT ADDED SUGAR!

CUT OUT ADDED SUGAR! CUT OUT ADDED SUGAR! MONTHLY WELLNESS CHALLENGE The best way to avoid added sugars is eating fresh fruits and vegetables. You can use this challenge as the Get 5 challenge, to eating the recommended number

More information

Lesson 3 Assessing My Eating Habits

Lesson 3 Assessing My Eating Habits Lesson 3 Assessing My Eating Habits Overview This lesson introduces the federal guidelines for healthy eating. Students assess their eating habits against these guidelines and make suggestions for improvement.

More information

10 Lean Habits for weight loss

10 Lean Habits for weight loss 10 Lean Habits for weight loss 10 LEAN HABITS Trying to lose weight doesn t have to mean a complete diet overhaul. It doesn t have to take over your life, it is achievable and it can be sustainable. Making

More information

(teacher) Sample question: What grain foods are you familiar with and how do you prepare them?

(teacher) Sample question: What grain foods are you familiar with and how do you prepare them? Grains (teacher) Sample question: What grain foods are you familiar with and how do you prepare them? Grain products are foods such as breads, cereals, rice and pasta. You need about 6 ounces (6 servings)

More information

Grant High School Dance Team. Nutrition Plan

Grant High School Dance Team. Nutrition Plan Grant High School Dance Team Nutrition Plan I. General Tips 1. Proper Nutrition is Important The right balance of calorie intake is an important part of a good dance diet. Stay away from calorie dense

More information

Lecture Outline Chapter 4- Part 2: The Carbohydrates

Lecture Outline Chapter 4- Part 2: The Carbohydrates Lecture Outline Chapter 4- Part 2: The Carbohydrates I Types of Carbohydrates If someone told you "My carbohydrate intake is too high", what would you assume about what they're eating? A. SIMPLE CARBOHYDRATES:

More information

Reading Food Labels A few questions before we start. Questions Continued. After this session, you will be able to:

Reading Food Labels A few questions before we start. Questions Continued. After this session, you will be able to: A few questions before we start Reading Food Labels 1. A healthy food might have lots of: a) Cholesterol b) Sugar c) Fibre d) Saturated fat Questions Continued 2. Fibre is healthy because it: a) Helps

More information

Eating Healthy To Be Healthy

Eating Healthy To Be Healthy Just A Reminder what is healthy food? Healthy Eating Healthy To Be Healthy Fruit Vegetables Fish & Meat Eggs, Cheese & Milk Unhealthy Food Chocolate Crisps chips Cake Sweets A Guide To Healthy Eating Being

More information

8 Tips for Healthy Kids

8 Tips for Healthy Kids Nutrition Handbook Written by: Nicole Marchand Aucoin, MS, RD Owner of Healthy Steps Nutrition Registered/Licensed Dietitian Certified Health Coach CrossFit Level 1 Trainer Certified Personal Trainer 8

More information

American University Of Beirut Medical Center Dietary Department DIET FOR LACTATION

American University Of Beirut Medical Center Dietary Department DIET FOR LACTATION American University Of Beirut Medical Center Dietary Department Breast Feeding, your best choice WHY? DIET FOR LACTATION Breast milk Is nutritious: it provides your baby with a nutritionally complete feed

More information

(teacher) Sample question: What grain foods are you familiar with and how do you prepare them?

(teacher) Sample question: What grain foods are you familiar with and how do you prepare them? Grains (teacher) Sample question: What grain foods are you familiar with and how do you prepare them? Grain products are foods such as breads, cereals, rice and pasta. You need about 6 ounces (6 servings)

More information

My Diabetic Meal Plan during Pregnancy

My Diabetic Meal Plan during Pregnancy My Diabetic Meal Plan during Pregnancy When you have diabetes and are pregnant, you need to eat small meals and s throughout the day to help control your blood sugar. This also helps you get in enough

More information

A NOTE FROM THE AUTHOR

A NOTE FROM THE AUTHOR A NOTE FROM THE AUTHOR Hey Gorgeous, Welcome to your 24-hour juice cleanse! Are you ready for a slimmer you, reduced belly bloat, endless energy, and a radiant glow? There was a time when I didn t feel

More information

What to Eat After You Work Out

What to Eat After You Work Out What to Eat After You Work Out Refuel and Recover with a Post Workout Meal or Snack 6.7KSHARES Everyone knows that athletes must plan and time their meals and snacks very carefully to reach their performance

More information

Congratulations on making the commitment to yourself for a healthier body, mind and spirit! You personal Coach (name and telephone) is.

Congratulations on making the commitment to yourself for a healthier body, mind and spirit! You personal Coach (name and telephone) is. TIP SHEET Congratulations on making the commitment to yourself for a healthier body, mind and spirit! You personal Coach (name and telephone) is. While you are waiting for your package to arrive: Make

More information

Losing weight. Getting Started with Weight Loss

Losing weight. Getting Started with Weight Loss Losing weight Firstly before we start we just want exclaim that we are not promoting one specific eating plan or diet. We are simply giving you guidelines to aid you to find the perfect lifestyle for you.

More information

Stay Healthy, Stay Thin and Stay Energized!

Stay Healthy, Stay Thin and Stay Energized! Stay Healthy, Stay Thin and Stay Energized! Stay Healthy - Your Daily Anti-Oxidants with NuVerus Plus NuVerus Plus is a new kind of SuperFood geared toward today s lifestyles. NuVerus Plus not only tastes

More information

COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS

COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS TABLE OF CONTENTS 4 5 11 21 31 Welcome Part 1: Fat Loss the Truth Part

More information

Knowing How Much to Eat

Knowing How Much to Eat MINTO PREVENTION & REHABILITATION CENTRE CENTRE DE PREVENTION ET DE READAPTATION MINTO Knowing How Much to Eat About This Kit In previous kits you learned about what to eat. Choose a variety of grains,

More information

August-September, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions

August-September, Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions August-September, 2015 Diabetes - the Medical Perspective Diabetes and Food Recipes to Try Menu Suggestions Diabetes - the Medical Perspective Carbohydrates are an essential part of a healthy diet despite

More information

FOOD. that fits YOUR LIFE. snack ideas & everyday wellness tips

FOOD. that fits YOUR LIFE. snack ideas & everyday wellness tips FOOD that fits YOUR LIFE snack ideas & everyday wellness tips You don t have to cook fancy or complicated just good food and fresh ingredients. to have a healthy diet! Banana Strawberry Smoothie Smart

More information

Why we get hungry: Module 1, Part 1: Full report

Why we get hungry: Module 1, Part 1: Full report Why we get hungry: Module 1, Part 1: Full report Print PDF Does Anyone Understand Hunger? Hunger is not simply a signal that your stomach is out of food. It s not simply a time when your body can switch

More information

www.mydiabeticdiet.eu The Keto diet has exploded in popularity as an effective way of losing weight, balancing blood sugar and reducing insulin resistance for type 2 diabetics In fact, many people have

More information

1. Lean Meats and Fish. 2. Lots of Veggies

1. Lean Meats and Fish. 2. Lots of Veggies 1. Lean Meats and Fish Getting enough protein will be essential to losing extra fat and keeping your satisfied throughout the day. The best source of this comes from lean meats: chicken, lean beef, turkey

More information

CHOOSE HEALTH: FOOD, FUN, AND FITNESS. Read the Label!

CHOOSE HEALTH: FOOD, FUN, AND FITNESS. Read the Label! POSTER 1-1: REPLACE SWEETENED DRINKS Read the Label! Nutrition Facts 20 oz. cola Serving Size: 1 bottle (591mL) Servings Per Container: 1 Amount Per Serving Calories 240 Calories from Fat 0 % Daily Value

More information

Essential Questions * Do you or your students realize how much sugar you are consuming? * What are the effects of extra sugar on the body?

Essential Questions * Do you or your students realize how much sugar you are consuming? * What are the effects of extra sugar on the body? Essential Questions * Do you or your students realize how much sugar you are consuming? * What are the effects of extra sugar on the body? * What can we do as educators to educate on sugar consumption?

More information

PERFECT DIGESTIVE HEALTH. Teresa Cut ter. The Essential Guide to

PERFECT DIGESTIVE HEALTH. Teresa Cut ter. The Essential Guide to The Essential Guide to PERFECT DIGESTIVE HEALTH There are many contributing factors that affect digestion, and it s always a process of elimination to discover what works for you and what doesn t. To help

More information

Choose a Healthy Breakfast

Choose a Healthy Breakfast Choose a Healthy Breakfast Project Sponsors Funded by USDA Supplemental Nutrition Assistance Program Education (SNAP-Ed) through PA Department of Human Services (DHS) School District of Philadelphia Drexel

More information

NUTRITION 101 & CLEAN EATING

NUTRITION 101 & CLEAN EATING NUTRITION 101 & CLEAN EATING Macro-Nutrients vs Micro-Nutrients NUTRIENTS Carbohydrates 4 Calories/gram Fiber Fats 9 Calories/gram Proteins 4 Calories/gram Alcohol: 7 calories/gram NUTRITION LABEL Required

More information

Coach on Call. Thank you for your interest in how to choose a healthy drink. I hope you find this tip sheet helpful.

Coach on Call. Thank you for your interest in how to choose a healthy drink. I hope you find this tip sheet helpful. Coach on Call It was great to talk with you. Thank you for your interest in how to choose a healthy drink. I hope you find this tip sheet helpful. Please give me a call if you have more questions about

More information

Bringing Balance to Your Blood Sugar!

Bringing Balance to Your Blood Sugar! Bringing Balance to Your Blood Sugar! Presented by: Sarah Ernest Naturopath, Master Herbalist, InForm Coach Natural Help for the Pancreatically Challenged Hypoglycemia Pre-Diabetes & Diabetes (Type 2)

More information

Nutrition for Health. Nutrients. Before You Read

Nutrition for Health. Nutrients. Before You Read CHAPTER 10 LESSON 2 Nutrition for Health Nutrients BIG Idea Each nutrient in your diet plays a unique and essential role in keeping you healthy. Before You Read Sometimes figuring out what to eat can be

More information

Well, a lot actually. And for others, it is just a great total replacement meal to get your engine started in the morning!

Well, a lot actually. And for others, it is just a great total replacement meal to get your engine started in the morning! Whey Protein vs. Pea Protein If you re not a body builder, you might be wondering what protein powder has to do with you. Well, a lot actually. Many people are coming around to the idea that protein powder

More information

Protein. Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain as this can influence your mood.

Protein. Include protein at every meal to ensure a continuous supply of the amino acid tryptophan to the brain as this can influence your mood. Regular meals Maintaining blood sugar levels helps to maintain a good mood throughout the day. Make sure you eat at least three meals each day. Missing meals can cause mood swings, irritability and fatigue.

More information

Identifying whether your clients are ready and willing to make lifestyle changes to lose weight

Identifying whether your clients are ready and willing to make lifestyle changes to lose weight Weight Loss Note to the Health Care Professional: Topics in this handout are discussed in Chapter 21 of the American Dietetic Association Guide to Diabetes Medical Nutrition Therapy and Education (1).

More information

Eating Behaviors. Maintaining a Healthy Weight

Eating Behaviors. Maintaining a Healthy Weight CHAPTER 11 Managing Weight and Eating Behaviors LESSON 1 Maintaining a Healthy Weight Before You Read Write down some steps that you can take to manage your weight in a healthful way. BIG Idea Maintaining

More information

Meal Menu Approximate Amount Eaten

Meal Menu Approximate Amount Eaten Meal Menu Approximate Amount Eaten Myself 16 Year Old Active Male Teen 3 Year Old Female Child ¼ cup 1 slice 70 Year Old Female Breakfast Special K Cereal(red berries) 1 cup 1 Banana (slices) ¼ cup ¾ cup

More information

The Spooky, Scary Truth About What Acid Does to Your Body

The Spooky, Scary Truth About What Acid Does to Your Body The Spooky, Scary Truth About What Acid Does to Your Body It s Halloween, and I can t think of anything scarier than what acid does to our bodies. Acid is the common smoking gun behind so many diseases

More information

Fuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies.

Fuel up on carbs: Carbohydrate-rich foods provide the best fuel for working, growing and active bodies. Nutrition guide for hockey players, parents & coaches A great game-day performance needs more than just practice. Your young hockey player will score with these important nutrition guidelines for games

More information

THE TOP 6 REASONS WHY YOU MAY GAIN WEIGHT WHEN YOU BECOME TOBACCO-FREE

THE TOP 6 REASONS WHY YOU MAY GAIN WEIGHT WHEN YOU BECOME TOBACCO-FREE THE TOP 6 REASONS WHY YOU MAY GAIN WEIGHT WHEN YOU BECOME TOBACCO-FREE Some people gain weight after becoming tobacco-free. 1. Metabolism When you quit smoking, your metabolism slows and you burn less

More information